2 quality sessions this week and hopefully able to get back in the gym. I love the balance of the plan right now. Sunday is a brand new session which I have created so I’m interested to see how it goes. One of the others on the team is also doing it this weekend as well. Any problems just ask but keep up the great work Ben.

139 Points Achieved

Have struggled this week. Not sure if it was the travel last weekend or if Xmas excesses are catching up with me. Also, felt twinges in lower back and hip on the long run.

Considering doing some yoga, as I feel like I could benefit from some intense stretching

Firstly, great work, to hit 96% in a difficult week of travel etc, is great. It’s a tough time of year here in UK, I know you’ve flown back but have been experiencing the short days and cold weather, with can effect us too. So keep going, I think some yoga can only be a good thing as well. If desk bound at work try and ensure you get up and move frequently as well, that will help.

MONDAY

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24pts | 80 Mins Run

24 POINTS

80 Mins @ Easy Pace (RPE: 3)

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form.

24 Points
Well done Ben, and no worries, we can always make up for missing points in a sensible progressive way, rather than chasing them.

TUESDAY

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15pts | Ben’s S&C

15 POINTS

I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.

If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.

15 Points
Yes Ben, good session this one.

WEDNESDAY

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24pts | 10 x 400

24 POINTS

10 Mins WU @ Easy Pace (RPE:2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10

10 Mins WU @ Easy Pace (RPE:3)

400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!

24 Points
Did this Thursday as felt like I needed a rest wed. God, I found this tough. 400m can feel like an eternity! I prob started them too quick, as I tend to do. Felt proud of myself to get it done tho
I think 400s are probably my least favourite distance because the pace target is quick and as you say they can feel like a long way. Given me 200s any day of the week. But, these sessions can make such a difference and you should be proud of yourself for working hard. It’s tough doing it solo and that’s where those targets are helpful. But another great session ticked off so excellent work Ben.

thursday

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12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

12 Points
Completed on Saturday
Well done Ben!

FRIDAY

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15pts | Ben’s S&C

15 POINTS

I’ve created a good all round gym session here. There might be some exercises the physio has given you that we need to work in. Let me know the key ones from that and I can chop and change a little. It might take us a while to get it perfect but those that have made the best gains with their strength work just do the same thing week in week out with only a few tweaks here and there.

If time is limited what I do is pair exercises together and go from one to the other without the recovery. I’ve tried to pair some up for you. For example you could do 3 x 15 Bicep Curls and then use the same barbell for your deadlifts, so straight away you’re saving about 3-4 mins by not needing 60s recovery in between each of those exercises.

15 Points
Completed. Hope to do easy run tomorrow. Hope that’s ok what with long run day after
Yeah if you keep it light, it should be an issue. Well done for getting the gym work done Ben.

SATURDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SUNDAY

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55pts | 8km-3km-8km (M)

55 POINTS

By adding in some quicker pace kms in the middle we induce fatigue. So the first 8km at marathon pace should feel comfortable, but then once we’ve hit the half marathon pace we will then be working harder to maintain MP for the 2nd block. An ultimately that’s what will happen on race day. The same pace, but different RPE’s and this session trains us for that. Enjoy. You got this.

Did the majority, without the last 2km warm down. Tbh, I struggled and feel like I’ve lost a bit of fitness over xmas. Legs felt tired. Also, hip and lower back felt a tad uncomfortable. I’m considering integrating some yoga into my training, as I feel like I need to loosen up a bit
It’s a tough session and you’re in that difficult spell of the training. Not long off the last marathon block, a few weeks traveling and Xmas. So it’s only normal you’re not going to be in peak shape, and to be honest, we don’t need to be running our best all year run, that would be exhausting. We need to peak twice a year really, for 4-6 weeks at a time, and that will result in the best training approach. So job done, move on, not overthink it. I stretch everyday for about 15 mins and they include some yoga moves like the Cat Cow and Child Pose. So it can certainly help. Well done though Ben, still a big run.